Comments Off on >March Moves of the Month

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>March Moves of the Month

Category : Healthy Eating

>Spending too much time at your desk is tough on your body…

Here are some of my favorite stretches! Please share these with all your co-workers!!!

Chest Stretch
Clasp your hands; inhale and reach up as high as you can, then exhale lowering hands behind head; inhale and exhale reaching elbows out toward opposite walls.


Torso Twist

Sit tall; reach hand across to outside of opposite knee; reach arm around back of chair if possible and look over back shoulder. Inhale reaching the top of your head up to the ceiling, exhale and twist one more inch, inhale again and then as you exhale release the twist and face forward. Repeat on other side.


Lat Stretch

No, I’m not beating my head on the desk! Instead, place your hands on the edge of your desk and roll your chair back away from your desk. Keep your back straight; and sink your torso toward the floor pressing your hips away from your desk.

Comments Off on >FREE Adventure Racing Clinic!

-->

>FREE Adventure Racing Clinic!

Category : Healthy Eating

>
When? Saturday, March 15, Noon to 2pm.
Where? At the xo fitness studio, 100 S. Broadway, De Pere, WI.
What? We will cover all the basics of adventure racing: training, gear, strategies.
RSVP: email ryan@xofitness.com or call 920-339-0630.
So what is an Adventure Race? These races involve co-ed teams of 2, 3 or 4 individuals following a map and completing a course on foot, bike and boat. Some teams are in it to win; many others are out to finish and have fun. It’s a great time! We love this and want to share it with you!
Is there a good one for beginners? Yes! The Mini-Mad Dash on Sunday, May 3rd http://www.adventurenorth.net/ Register NOW…It’s a great reason to GET OUT and use your BIKE and CANOE as soon as the ice clears.

We want to be your Adventure Advisors!

Comments Off on >February xo expedition photos

-->

>February xo expedition photos

Category : Healthy Eating

>If you haven’t been to Barkhausen snowshoeing: We highly recommend this beautiful gem that includes a very nice interpretive center. Snowshoeing, complete with snowshoes is just $4 for adults and $2 for kids.
The kids had a ball chasing each other around on trail and off. But after they wear out, they make for a pretty good resistance workout if you have the good fortune to tow them!

Comments Off on >What is Orienteering?

-->

>What is Orienteering?

Category : Healthy Eating

>
Orienteering is a great big treasure hunt in the woods for adults. Armed with only a compass, you are given a detailed map that shows where markers are hidden. Your job is to choose how to get from marker to marker in the most efficient manner. The shortest route may be very physically challenging while a slightly longer route may be easier and faster. Thinking on your feet is the name of the game!

While competitors try to be the fastest to find all the markers, it is normal to find young families and retirees enjoying a fine day stomping about the woods. Coaching is available at every event and the cost is minimal, so get out there! Here’s a marker: Here is the link to the Badger Orienteering website: http://userpages.itis.com/kevin/ We have excellent maps of some of the most interesting terrain in the entire midwest.

I try to go to as many of these as I can, so if you want to carpool, email me at ryan@xofitness.com

Comments Off on >Snow, snow, snow!

-->

>Snow, snow, snow!

Category : Healthy Eating

>We really LOVE snow.

These are the BEST snow conditions in 20 years! Get out and enjoy it!http://www.co.brown.wi.us/parks/trails/index.asp

Our xo expedition snowshoeing at Barkhausen Waterfowl Refuge is NEXT weekend…February 24 to be exact. We hope you can come!
RSVP to ryan@xofitness.com

Comments Off on >Scenes from our Janaury xo expedition

-->

>Scenes from our Janaury xo expedition

Category : Healthy Eating

>
In January we went to Neshota County Park for our first ever xo expedition.

The weather was perfect and so were the trail conditions!




Comments Off on >New Group Sessions for February

-->

>New Group Sessions for February

Category : Healthy Eating

>Cycle & Go / Cardio & Go
We coach you through the workout to ensure these short trainings are intense and effective! These sessions are wrapped up with 5 minutes of stretching and flexibility.

Stay for Strength
30 minutes of muscle conditioning exercises utilizing a variety of muscle conditioning tools to tone and sculpt your entire body and enhance your overall fitness. Follows Cardio & Go or Cycle & Go, so you can attend them back to back for a complete workout!

Stay for Core
30 minutes of core conditioning. Train your stabilizer muscles around the abdominal and spinal regions. Utilizing the very best mat Pilates moves, and incorporating stability and medicine balls, these sessions will help develop strong mid-section, improve your posture, and reduce the risk of low back injury. Follows Cardio & Go or Cycle & Go, so you can attend them back to back for a complete workout!

Mind/Body Stretch
Improve your flexibility, muscle endurance, and balance through a wide array of Yoga and Pilates moves. We have selected only the safest yoga and Pilates moves for the general population. Stretching and breathing are emphasized to enhance relaxation and stress release.

Strength & Agility
Dynamic muscle conditioning for the whole body combined with drills to improve agility. As it sounds, this intermediate to advanced training is for individuals with a solid base of fitness who are looking for a challenge. Expect a gradual warm-up into some more intense moves followed by a cool-down and stretch to start your day with exuberance (5:45 am)!

Comments Off on >Our Indoor Cycles Have Arrived

-->

>Our Indoor Cycles Have Arrived

Category : Healthy Eating

>
Here’s a photo of our much anticipated spin bikes:
And here’s a link to our group trainings: http://www.xofitness.com/calendar/month.php

Comments Off on >SMART Nutrition Goals

-->

>SMART Nutrition Goals

Category : Healthy Eating

>A lot of people resolve to “eat healthier this year”, but it’s simply not specific enough.
Don’t get us wrong, improving your nutrition and/or eating habits is a great idea. Most people know what they could be doing to improve their nutrition: they have lots of good ideas: eat more vegetables, eat less sugar, eat less starch, eat less salt, eat smaller portions, drink more water, and more.


Unfortunately, trying to change ALL of this at once is very overwhelming and sure to fail. Instead, pick ONE area to improve, for instance “eat more vegetables” and really focus on it.

Now, let’s turn it into a SMART goal:

S=Specific: I will increase my vegetable intake to at least 3 servings daily during the month of January.
M=Measureable: I will eat at least 3 servings daily is measurable.
A=Attainable: You CAN do this, just stay focused.
R=Reward-based: I will reward myself with a massage/facial/new shoes (you name it!)
T=Time-framed: I will focus on doing this during the month of January.

By the end of January you will have made eating more vegetables into a habit for you and quite possibly your family. You may decide that you want to continue to focus on vegetables for another month or you may decide it is time to tackle yet another area such as “drink more water”. Either way, you’ve succeeded!

Comments Off on >Resolve to finish the Valentines Day 5K, it’s SMART

-->

>Resolve to finish the Valentines Day 5K, it’s SMART

Category : Healthy Eating

>S= Specific: It’s a 5K! It’s a great distance if you are a beginner or haven’t run in a while.
M=Measureable: You CAN finish 3.1 miles even if you have to walk parts of it.
A=Attainable: You CAN do it. You have time to get ready for this event, just get started!
R=Reward-based: You will get a t-shirt, bragging rights AND the run ends at Seroogy’s, need I say more?
T=Time-framed: you need to be ready on February 9th the race director will not post-pone the run so you have more time to train!

Here is a link to the Valentine’s day run/walk in De Pere, WI.

Here
is a link to an easy-to-follow DIY 5K training plan. If you don’t think you can stick to it on your own give us a call and we will help you get ready for this event.

Comments Off on >March Moves of the Month

-->

>March Moves of the Month

Category : Healthy Eating

>Spending too much time at your desk is tough on your body…

Here are some of my favorite stretches! Please share these with all your co-workers!!!

Chest Stretch
Clasp your hands; inhale and reach up as high as you can, then exhale lowering hands behind head; inhale and exhale reaching elbows out toward opposite walls.


Torso Twist

Sit tall; reach hand across to outside of opposite knee; reach arm around back of chair if possible and look over back shoulder. Inhale reaching the top of your head up to the ceiling, exhale and twist one more inch, inhale again and then as you exhale release the twist and face forward. Repeat on other side.


Lat Stretch

No, I’m not beating my head on the desk! Instead, place your hands on the edge of your desk and roll your chair back away from your desk. Keep your back straight; and sink your torso toward the floor pressing your hips away from your desk.

Comments Off on >FREE Adventure Racing Clinic!

-->

>FREE Adventure Racing Clinic!

Category : Healthy Eating

>
When? Saturday, March 15, Noon to 2pm.
Where? At the xo fitness studio, 100 S. Broadway, De Pere, WI.
What? We will cover all the basics of adventure racing: training, gear, strategies.
RSVP: email ryan@xofitness.com or call 920-339-0630.
So what is an Adventure Race? These races involve co-ed teams of 2, 3 or 4 individuals following a map and completing a course on foot, bike and boat. Some teams are in it to win; many others are out to finish and have fun. It’s a great time! We love this and want to share it with you!
Is there a good one for beginners? Yes! The Mini-Mad Dash on Sunday, May 3rd http://www.adventurenorth.net/ Register NOW…It’s a great reason to GET OUT and use your BIKE and CANOE as soon as the ice clears.

We want to be your Adventure Advisors!

Comments Off on >February xo expedition photos

-->

>February xo expedition photos

Category : Healthy Eating

>If you haven’t been to Barkhausen snowshoeing: We highly recommend this beautiful gem that includes a very nice interpretive center. Snowshoeing, complete with snowshoes is just $4 for adults and $2 for kids.
The kids had a ball chasing each other around on trail and off. But after they wear out, they make for a pretty good resistance workout if you have the good fortune to tow them!

Comments Off on >What is Orienteering?

-->

>What is Orienteering?

Category : Healthy Eating

>
Orienteering is a great big treasure hunt in the woods for adults. Armed with only a compass, you are given a detailed map that shows where markers are hidden. Your job is to choose how to get from marker to marker in the most efficient manner. The shortest route may be very physically challenging while a slightly longer route may be easier and faster. Thinking on your feet is the name of the game!

While competitors try to be the fastest to find all the markers, it is normal to find young families and retirees enjoying a fine day stomping about the woods. Coaching is available at every event and the cost is minimal, so get out there! Here’s a marker: Here is the link to the Badger Orienteering website: http://userpages.itis.com/kevin/ We have excellent maps of some of the most interesting terrain in the entire midwest.

I try to go to as many of these as I can, so if you want to carpool, email me at ryan@xofitness.com

Comments Off on >Snow, snow, snow!

-->

>Snow, snow, snow!

Category : Healthy Eating

>We really LOVE snow.

These are the BEST snow conditions in 20 years! Get out and enjoy it!http://www.co.brown.wi.us/parks/trails/index.asp

Our xo expedition snowshoeing at Barkhausen Waterfowl Refuge is NEXT weekend…February 24 to be exact. We hope you can come!
RSVP to ryan@xofitness.com

Comments Off on >Scenes from our Janaury xo expedition

-->

>Scenes from our Janaury xo expedition

Category : Healthy Eating

>
In January we went to Neshota County Park for our first ever xo expedition.

The weather was perfect and so were the trail conditions!




Comments Off on >New Group Sessions for February

-->

>New Group Sessions for February

Category : Healthy Eating

>Cycle & Go / Cardio & Go
We coach you through the workout to ensure these short trainings are intense and effective! These sessions are wrapped up with 5 minutes of stretching and flexibility.

Stay for Strength
30 minutes of muscle conditioning exercises utilizing a variety of muscle conditioning tools to tone and sculpt your entire body and enhance your overall fitness. Follows Cardio & Go or Cycle & Go, so you can attend them back to back for a complete workout!

Stay for Core
30 minutes of core conditioning. Train your stabilizer muscles around the abdominal and spinal regions. Utilizing the very best mat Pilates moves, and incorporating stability and medicine balls, these sessions will help develop strong mid-section, improve your posture, and reduce the risk of low back injury. Follows Cardio & Go or Cycle & Go, so you can attend them back to back for a complete workout!

Mind/Body Stretch
Improve your flexibility, muscle endurance, and balance through a wide array of Yoga and Pilates moves. We have selected only the safest yoga and Pilates moves for the general population. Stretching and breathing are emphasized to enhance relaxation and stress release.

Strength & Agility
Dynamic muscle conditioning for the whole body combined with drills to improve agility. As it sounds, this intermediate to advanced training is for individuals with a solid base of fitness who are looking for a challenge. Expect a gradual warm-up into some more intense moves followed by a cool-down and stretch to start your day with exuberance (5:45 am)!

Comments Off on >Our Indoor Cycles Have Arrived

-->

>Our Indoor Cycles Have Arrived

Category : Healthy Eating

>
Here’s a photo of our much anticipated spin bikes:
And here’s a link to our group trainings: http://www.xofitness.com/calendar/month.php

Comments Off on >SMART Nutrition Goals

-->

>SMART Nutrition Goals

Category : Healthy Eating

>A lot of people resolve to “eat healthier this year”, but it’s simply not specific enough.
Don’t get us wrong, improving your nutrition and/or eating habits is a great idea. Most people know what they could be doing to improve their nutrition: they have lots of good ideas: eat more vegetables, eat less sugar, eat less starch, eat less salt, eat smaller portions, drink more water, and more.


Unfortunately, trying to change ALL of this at once is very overwhelming and sure to fail. Instead, pick ONE area to improve, for instance “eat more vegetables” and really focus on it.

Now, let’s turn it into a SMART goal:

S=Specific: I will increase my vegetable intake to at least 3 servings daily during the month of January.
M=Measureable: I will eat at least 3 servings daily is measurable.
A=Attainable: You CAN do this, just stay focused.
R=Reward-based: I will reward myself with a massage/facial/new shoes (you name it!)
T=Time-framed: I will focus on doing this during the month of January.

By the end of January you will have made eating more vegetables into a habit for you and quite possibly your family. You may decide that you want to continue to focus on vegetables for another month or you may decide it is time to tackle yet another area such as “drink more water”. Either way, you’ve succeeded!

Comments Off on >Resolve to finish the Valentines Day 5K, it’s SMART

-->

>Resolve to finish the Valentines Day 5K, it’s SMART

Category : Healthy Eating

>S= Specific: It’s a 5K! It’s a great distance if you are a beginner or haven’t run in a while.
M=Measureable: You CAN finish 3.1 miles even if you have to walk parts of it.
A=Attainable: You CAN do it. You have time to get ready for this event, just get started!
R=Reward-based: You will get a t-shirt, bragging rights AND the run ends at Seroogy’s, need I say more?
T=Time-framed: you need to be ready on February 9th the race director will not post-pone the run so you have more time to train!

Here is a link to the Valentine’s day run/walk in De Pere, WI.

Here
is a link to an easy-to-follow DIY 5K training plan. If you don’t think you can stick to it on your own give us a call and we will help you get ready for this event.